Hello! Welcome to In the Moment with an Office Chair Twist!April 15, 2012

In the Moment with an Office Chair Twist!
Issue #018 - April 15, 2012

April Showers Bring May Flowers

In keeping with the spring theme, the rebirth, resurrection and renewal that surrounds this time of year, you may wish to shower yourself with the metaphorical rain that you need to bring your own May flowers! The fruits of your efforts to improve yourself, your body, mind and soul will be greatly rewarded.

Reading Body Moments is certainly a step to keep your self-healing energy raining down on you, so that you may blossom and grow.

"If you live in the dark a long time and the sun comes out, you do not cross into it whistling. There's an initial up rush of relief at first, then - for me, anyway - a profound dislocation. My old assumptions about how the world works are buried, yet my new ones aren't
yet operational. There's been a death of sorts, but without a few days in hell, no resurrection is possible.”
~ Mary Karr

In the Moment with an Office Chair Twist!

Most of you now spend the majority of your day sitting in front of a computer at a desk, in an office cubicle. Never has there been such an assault to the human body as sitting all day. Add the stress and tension that develops, and it is a formula for aching backs, necks and shoulders.

You can do many moves in your office chair to keep you healthy throughout the day. Chair Yoga is a wonderful way to reduce your stress, increase your circulation and calm your mind.

Nothing wrings out stress like the twists. Twists also massage your abdominal organs, improves your digestion, relieves lower back pain, neck pain and sciatica. Carpel Tunnel Syndrome can also be relieved by twisting as the movement stretches the shoulders, the spine and hips.
Sitting and pounding on the keyboard all day sets you up for repetitive stress injuries such as Carpel Tunnel.

Join me in doing a micro break, right at your desk, in your office chair!

Chair Yoga, starting position.

Begin by scooting your bottom to the front of your chair so that your feet touch the floor firmly and your legs are at a 90 degree angle, both at the knee and the hip. If you can't do this without moving almost off your chair, it is time to find a new chair that fits you better.

Preferably you are in a chair without arms, but if not, you can still do this movement. Just be careful of the arms.

Just sit for a
moment in your chair with your arms down by your sides. Close your eyes and focus on your breath. Breathe in deeply, and exhale. Just by breathing deeply you will relax and trigger your parasympathetic nervous system. This is the system that is the opposite of that which is triggered by anxiety and stress. Breathe for several cycles until you become centered.

Chair Yoga, arms up overhead.

Chair Yoga, twisting to right.

On your next deep inhale, raise your arms up over your head as shown on the left. As you exhale, lower your arms while at the same time you twist your torso to the right. Your right arm will come down to rest on the back of your chair. Keep your spine elevated and your chest high. Do not collapse and slump into the twist. If you wish, you can follow the twist with your head, looking over your right shoulder. Keep your head and neck straight. Try to slowly release your breath, and hold your breath for a few seconds as you twist and hold the pose.

Chair Yoga, arms up
overhead.

Chair Yoga, twisting to left.

Slowly and deeply inhale your arms back up. Hold the inhale at the top for a few seconds more, as your arms reach up high.

Slowly and deeply exhale as you reverse directions and move to the left. Complete the twist by rotating your head and looking over your left shoulder.

You may wish to affirm, "I wring out all the stress that I feel in this moment!" "I am filled with Peace!" "I am filled with New Energy!"
Or you may wish to create your own mantra for rejuvenation and resurrection!

Come back to sitting with your arms down at your sides.
Take several more deep cleansing breaths.

'May you relax and renew when you wring out the stress and inhale in new, vital Energy when you spend this moment with your body!'